Can’t get to the gym? Try Legs Plus! Alternate the workouts in this book for amazing results.

How many have you seen? There are about 20 books available through bookstores by Karen Goeller, CSCS. Check them out here, www.amazon.com/author/karengoeller.
![]() Some advice for our athletes…
Swing Set Fitness is good conditioning for gymnasts. www.SwingWorkouts.com.
Legs Plus Workouts are great conditioning for gymnasts. www.LegsPlus.com
Gymnastics Drills Book www.GymnasticsDrills.com
Handstand Book www.HandstandBook.com Conditioning List, perform each exercise for 45-60 seconds non-stop or 25 repetitions non-stop. This is very little work compared to a four-hour workout.
Gymnastics Drills Book www.GymnasticsDrills.com Handstand Book www.HandstandBook.com |
Goeller Laundry Bag Exercises… If you want to workout and do not have weights, use whatever you have! Working out with a laundry bag is definitely unique, effective, and fun. This is a full-body workout with exercises for every major muscle group. If you follow along, Karen only does a few reps of each exercise. Do the entire workout to learn the exercises and then repeat it with a higher number of reps so that you are getting more reps in than what is shown here. Exercises for legs, back, chest, arms, shoulders, and core. For more of Karen Goeller’s unique exercise methods check out www.LegsPlus.com and www.SwingWorkouts.com.
Many competitive gymnasts are looking to stay in shape during gymnastics club closures due to this COVID-19 virus. That’s great! Just be sure the home program has effective and appropriate exercises.
Many of the drills and conditioning exercises in these books can be done at home. They are easy to read and simple illustrations help. The Gymnastics Drills and Conditioning book has exercises for press handstand, dance drills and conditioning, uneven bars drills and conditioning, vaulting drills, and running drills. www.GymnasticsDrills.com
The Handstand Drills and Conditioning Book has core strength as well as upper body strength and handstand shape. www.HandstandDrills.com
And if the gymnast has a swing set in their backyard Swing Set Fitness would be very effective for core and conditioning specific to uneven bars. There are three books with swing exercises. The Swing Workouts book has over ten effective workouts. www.SwingWorkouts.com
And finally to keep good general strength gymnasts can use the Legs Plus Workouts. The Legs Plus workouts do involve using light weights and a medicine ball. www.LegsPlus.com
With any home program, the gymnast must be mature enough to focus and follow written instructions. It is preferred the parent read along with the gymnast and be sure the gymnast remains focused during each exercise.
And please remember, with any movement injury is possible. You and your child are responsible for your own personal safety.
Please do not hesitate to contact me with any questions.
Not everyone follows the keto diet.
Someone asked what I eat for breakfast. I responded honestly, “oatmeal with blueberries, or honey & flax, or gogi berries, or banana…”
Her response, “oats and honey are not good for keto.”
Ummm, not everyone follows that extreme and dangerous diet. I told her it is not a good idea and found her some info on the DANGERS of KETO.
My exact response was, “Keto is not good. Anything extreme is NOT GOOD!!! Just eat HEALTHY FOODS and stop the extreme stuff.”
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Strict diets like keto could also cause eating disorders. Keto is not safe for people with any conditions involving their pancreas, liver, thyroid or gallbladder.
With such a low carbohydrate keto diet, you likely restricting grains, beans, dairy, fruit, and vegetables, If you eliminate entire groups of food you could end up with a nutritional deficiency. You may end up being low on B-vitamins, calcium, potassium, and vitamin C.
And yes, I also let her know that I’ve been teaching people about health and fitness since the 1980’s.
Here are a few articles on the dangers of the keto diet…
https://www.thedailymeal.com/healthy-eating/hidden-dangers-keto-diet/slide-11
https://www.moms.com/turns-out-the-keto-diet-is-seriously-unhealthy/
https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-dangers-you-need-know/
Just eat a wide variety of fruit and vegetables, some carbs, and some protein. That means, buy most of your food from the produce department including the potatoes, as well as some foods from the meat department.
Just a quick note to say enjoy I hope your holiday season…
Spend time with friends and family, enjoy the colorful lights and decorations, or just relax with your time off from work. No matter how you choose to spend this time, I hope you enjoy it.
Yes, I do have many products and services that would be nice gifts. Here are some links in case you are looking for gifts.
www.PortersGifts.com (Sports and Fitness gifts and apparel.)
www.GymnasticsTees.com (Gymnastics gifts and apparel)
www.amazon.com/author/karengoeller (Sports, fitness, and inspirational books, journals, and coloring book)
www.GymnasticsBooks.com (Gymnastics books, journal, coloring book)
www.GymnasticsJournals.com (The most useful gymnastics journal)
www.GymnasticsDrills.com (Gymnastics drills and conditioning exercises)
www.HandstandBook.com (Handstand drills and conditioning exercises)
www.LegsPlus.com (legs Plus workouts, exercise every major muscle group within a quick, effective workout.)
www.SwingSetFitness.com (Exercise outdoors with a playground swing. Quick and very effective.)
www.SwingWorkouts.com (Workouts using a playground swing. Have a blastr getting in shape!)
www.LymphedemaBook.com (You’ll be inspired when you see how I went from bed-ridden cancer patient to who I am now. A cancer diagnosis and life afterwards.)